A new way of life!


A few months ago I decided that I was going to change my lifestyle. I was sick of feeling sluggish and squishy (LOL my way of saying out of shape). I quit making excuses and got my butt off the couch and to the gym. That was in November of 2015. Since then, I have lost a total of 30 pounds and gained massive amounts of CONFIDENCE.

People often ask me, “what motivates you to change,” “how do you stick with it?” The best answer I have for them is that I QUIT MAKING EXCUSES and telling myself that losing weight was impossible while in college or that I just have bad genes and I could never be skinny. Shaping your body into the way you want is something you ARE CAPABLE of doing! Isn’t that motivation in itself?Your body is the one thing you can do what ever you want with!

At the beginning of my fitness journey, I was doing everything on my own. I quit snacking late at night (one of the hardest things for me to overcome), and began to eat healthier. Overall I wasn’t eating the bad before, however, I was eating TOO MUCH. By January I had lost around 13 pounds. Obviously I was happy with the progress I had made thus far, but at this point I was finally starting to feel confident in my own skin, how could I quit now?! So I didn’t.


Then, to my luck, my cousin contacted me regarding a program called 21 Day Fix Extreme through Beachbody. It was here that my passion for health, fitness and nutrition took off. The program taught me how to eat clean in the correct portion size! This was huge for me. I now no longer eat dairy, and I’m on a completely clean diet. I hate to use the word diet though because I am not starving myself. I’m never hungry! I still eat out, I just order smart. I still eat desserts, but change out certain ingredients for healthier ones.  I started this program in January. For the first 3 weeks I followed the program religiously, however, now I’m starting to become a little more flexible because I’m beginning to understand and learn what works for me. Everyone is different. What works for one person may not work for another. Experiment, figure out what works for you. As of today, I’m town 27 pounds and feeling great!

Although the physical changes are visible, I feel like a completely different person. This journey has taught me so much about myself. I have gained immense amounts of confidence. I’ve learned that the number on the scale DOES NOT MATTER. It’s the way YOU FEEL that matters. I’ve made new friends with a similar passion for fitness who have helped and encouraged me along the way! I couldn’t have done it without them!


I’m now to a point where people are beginning to come to me for advice and tips. It warms my heart when people tell me I was there motivation to become healthier. Trust me when I tell you this, if a full time college student, who lives in the dorms, and also works two jobs can do it, SO CAN YOU!

A few months ago I can across a quote that I now live by:

“Power is a passion in itself”

… Find the power to get up in the morning and workout, find the power to ignore the tray of chocolate chip cookies in the cafeteria, find the power to take the stairs after a long day instead of taking the elevator. Find the power and determination to become healthier and it was become a passion, something you love!

My days are long and busy like every other college student out there, but I find time to workout everyday no matter what. It’s my way of stress relieve. If it wasn’t for the gym, I’d probably be bald at this point from pulling all my hair out (LOL).


Throughout my journey I found a passion for health, fitness and nutrition. I am now currently in the process of getting my personal training certification. Becoming healthy is not easy. It’s involves breaking habits that we have had for months, weeks or even heard!  But it’s worth it and that’s why I have decided to get certified. I want to help others achieve their fitness goals and becoming the best person they can be!

If you are unhappy with your body, I challenge you to accept the challenge of change. Start today, not tomorrow, not on Monday, TODAY! You can do it!

Check out my Instagram (Jenniferkae) if you’re interested in advice and motivation on achieving your goals! Believe in yourself, your mind is the only thing holding you body back from accomplishing what you want it to!


Theory Application

Leadership Theory: Servant Leadership

What is Servant Leadership: “When leaders place the good of followers over their own self interests and emphasize follower development” (Hale & Fields, 2007)Servant Leadership is classified by 10 characteristics, 3 antecedent conditions, and 7 behaviors.


  1. Listening– Communicate by listening first, validate followers perspectives
  2. Empathy– putting yourself in their shoes; understand what followers are thinking and feeling, confirms and validates the follower making them feel unique
  3. Healing– cares about the personal well being of followers, support followers by helping them overcome personal problems (two way street)
  4. Awareness- attuned and receptive to the their physical social and political environments; understanding oneself and the impact one has on others, awareness for the whole picture
  5. Persuasion- clear and persistent communication that convinces others to change, creates change through the use of gentle non judgemental argument
  6. Conceptualization- an individual’s ability to be a visionary for an organization, equips servant leaders to respond to complex organizational problems in creative ways
  7. Foresight- a servants ability to know the future, ability to predict what is going to come based on what has happened and is happening in the present
  8. Stewardship- taking responsibility in the leadership roles in trusted to the leader, hold the organization in trust for the greater good of society
  9. Commitment to the growth of people- treating each follower as a unique person with intrinsic value; committed to helping each person in the organization to grow personally and professionally (examples: providing followers with opportunity for career development, helping them develop new work skills, taking a personal interest in their ideas, involving them in decision making
  10. Building community- allows followers to identify with something greater than themselves that they value; build community to provide a place where people can feel safe and connected with others but are still allowed to express their own individuality

Antecedent Conditions

  1. Context and culture – the nature of the setting affects the way in which servant leadership is carried out.
  2. Leader attributes – different traits interact with their ability to engage in servant leadership
  3. Follower receptivity – concerns the question, “Do all employees show a desire for servant leadership?” Research suggests no.


  1. Conceptualizing- Refers to the servant leader’s thorough understanding of the organization — it’s purposes, complexities and mission..
  2. Emotional healing- Involves being sensitive to the personal concerns and wellbeing of others; makes themselves available to others, standing by them and providing them with support.
  3. Putting followers first- Using actions and words that clearly demonstrate to followers that they are a priority
  4. Helping followers grow and succeed- Knowing followers’ professional and personal goals and helping them to accomplish those aspirations
  5. Behaving ethically- Doing the right thing in the right way
  6. Empowering- Refers to allowing followers the freedom to be independent, make decisions on their own, and be self sufficient.
  7. Creating value for the community- By continuously and intentionally giving back to the community.

LAS Protocol: LDR 200 Service Trip to Detroit

As part of our LAS protocol we have to take Leadership 200. When students are asked what their favorite part of LDR 200 is they will more than likely say the service trip to Detroit. Prior to the service trip I learned about what Servant Leadership is. As soon as I learned that servant leadership was more than just volunteering, and that it was more of a sate of mine, I knew I wanted to strive to be a servant leader.

The service trip to Detroit was a perfect example of Servant Leadership. Throughout this trip, the people we were serving were always put first. The service trip to Detroit was a great experience. A specific example of servant leadership during the trip was my experience at Blight Busters. Before going out and actually volunteering, the owners/founders of the company gave us a presentation about how they came up with the idea of starting Blight Busters. The owner had said he originally came up with the idea after cleaning up the yard of an abandoned house next to his. His other neighbors showed great appreciation that he was cleaning up with neighborhood. They felt that by him cleaning up the rubble in the neighborhood, the neighbor hood would become safer for their children. This eventually expanded and he as well as others began to clean up other areas of Detroit.  A small action turned into a business that has been a part of helping Detroit back on its feet. The owner said that the goal of the business is just that, to help the City of Detroit and by cleaning up and getting rid of the run down appearance that many people tie to Detroit is the first step to changing the overall opinions of Detroit. When serving with Blight Busters, many of the LASers noticed that there was a little girl volunteering with us. Turns out this little girl volunteers with the Blight Busters every Saturday morning. Blight Busters don’t know where she lies or who her parent are they just know that they can count of this little girl to volunteer every Saturday. This little girl is a perfect example of a servant leader. She was not volunteering because of the recognition or reward she would receive. She volunteered because she knew that it would help the city o Detroit.

Every day I strive to apply this theory to my life. To accomplish this theory, one must dedicate their life to it. Being a servant leader is ore than volunteering, it’s a state of mind.

Year in Review

I can’t believe that my Freshman year of college is over. It seems like just yesterday I was wondering around campus not knowing where I was going looking like a typical Freshman. On move in day I never would have thought that I would become the person I am today. Like many teenagers I thought I knew it all. When moving in I was positive that I would be just fine living on own. Little did I know, I was completely wrong. My transition to college was extremely hard. This was a surprise to me because I have never been a home body. The firs three months of college were all I wanted was to go home. I felt alone. I hadn’t found a place where I thought I belonged.  I would constantly call my older brother crying because I wanted to go home so bad. Unfortunately, I also did  not have a good relationship with my roommates. From the beginning there was constant conflict. Although things with my roommates did not improve over the year, I did still gain many things from living with them.

It wasn’t until close too the end of the semester that I found where I belonged. The student organization that I am involved in traveled to Cedar Point for a fundraiser. It was here that I would met Bailey and Amy. Over the next few months I began to grow closer and closer with them. Now, we are inseparable. Prior to coming to college my parents always told me that I will meet my life long friends in college. I never believed this until now. Bailey and Amy are now my best friends. I can honestly say that if it weren’t for them I don’t know if I would have stated at Central.

Coming out of the first semester I knew I wanted to become more involved second semester. I did just that. During second semester I joined a sorority. Although I ALWAYS said I would never join Greek Life, now I’m very glad I did. It has allowed me to meet many new people. But most importantly it has gotten me more involved not only on campus but off campus as well. Joining Alpha Gama Delta has also provided me with any opportunities to take a leadership role in the chapter. I can say I successful accomplished my goal of being more involved second semester.

Over the course of the last 8 or 9 months I have grown as not only person but as a leader. My collaboration and work ethic are the two skills that have improved the most. Both of these skills are important to possess as a leader. Collaboration assists one in being open minded when brainstorming ideas for a task, a solution to a problem or simply just getting along with a group of people. My work ethic has also greatly improved this year. I have always been a hard worker. However, this year, my academic schedule required a whole new level of work ethic. Quality work ethic is important of leader because it assists them in the completion of tasks.

My first year at CMU has been full of ups and downs. I’ve learned life lessons and I’ve made life long friends. Although it took 5 months to feel at home, I can now say that I love CMU. The relationships I have made with the people here are relationships that will last a lifetime. I cant imagine my life without the friends I made during my Freshman year of college.

Diabetes Alert Day



Yesterday was Diabetes Alert Day. Diabetes affects millions of people world wide and it also the 7th leading cause of death in America. 1 in 11 people will be diagnosed with Diabetes in their lifetime.

Joining the movement to support diabetes awareness is something I am passionate about. I am also part of Alpha Gamma Delta sorority who also greatly support Diabetes Awareness. The Alpha Gamma Delta Foundation raises millions of dollars every year to donate toward Diabetes Awareness and Research.

So I challenge you. Go out and be active. Cut sweets out of your diet. Be healthy. All of these things will help reduce the chance of being diagnosed with Diabetes.

Endurance: Shackleton’s Incrediable Voyage


Endurance by Alfred Lansing is the story of the Trans-Antarctic Expedition in the early 1900’s. Alfred Lansing was an American Journalist and writer. Although this book does not directly discuss different concepts or approaches to leadership, a great deal of different leadership styles are used throughout this novel. The reason for choosing this novel was because it was listed multiple times on different lists of leadership books. Most of those the books on the lists were books that directly discuss different concepts and approaches to leadership. However, I was interested in why Endurance was on the list. Leadership is one of the key ideas in this novel. Leadership is what allowed the men to be as successful as they were in the unfortunate circumstances they were placed in. This book does a great job at showing the reader how leadership can be used in all situations as well as how the style of a leader must be adapted to ensure that his or her followers are being positively benefited.

There were three main takeaways from this novel. Adapting to followers needs was one of them. Throughout the novel adapting to the needs of the follower was one of the most important reasons why the men survived for as long as they did. By adapting to the followers need, Shackleton, the boat’s captain, ensured that his seamen were receiving the best possible care in the situation they were placed in. Following the sinking of the ship, the men were required to sleep in tents on an ice glacier. There were not enough tents for everyone, so Shackleton assigned the men to the tents where there would be the least conflict between the men. The seamen did not have a problem with this because they knew that Shackleton was doing this for the survival and success of everyone. Shackleton knew that with little conflict there would be more success because the men would be able to work together well and accomplish their necessary daily tasks.

The second main takeaway or concept from this novel is servant leadership. Servant leadership is leveling the playing field with the people you are serving. You as a leader no longer have the status as being better or have a higher ranking than those you are serving. Shackleton did just this. Being a servant leader came easy to him. Shackleton, just like the other men had his daily jobs. Each night there would be a watch men who stated up to guard the camp. This was a job each mean dreaded. Shackleton made sure that he completed his night watch duty whenever he was assigned. Shackleton also didn’t give himself any more food or more imported living conditions than what his seamen had. Shackleton made himself equal. By doing this Shackleton was relaying to his followers that not only were they responsible for the survival of the crew, but also that Shackleton was doing his part in ensuring the survival of the crew.

Persistence is the third concept that can be taken away from this novel. Persistence is what helped them to survive. Without persistence, any possible chance of getting home would have been lost very early on in their journey. Shackleton himself was a very persistent man. He did not give up easily. He had a mindset that if he started something that he must finish it. The persistence that Shackleton showed him men also helped his men to remain hopeful throughout their long journey in the bitter cold. Persistence can be hard to maintain if one keep experiencing failure after failure and Shackleton knew this. Therefore, he never gave up in order to make sure that his men remained hopeful because with hope comes a positive attitudes and with a positive attitude comes progress.

Applying these three concept to myself as a leader at CMU will help me to greatly grow as a leader. Adapting to my followers needs will help to prepare me as a leader. It will help to prepare me because it will force me to become flexible and learn to adapt to unexpected situations. In college, meetings and events change often. Problems come up and getting frustrated is not the appropriate way to handle that. Altering your leadership style is more of a fitting solution to manage the issue. Putting my followers first will help to prepare me as a leader because it taught me that even though it may be the harder thing to do, as a leader putting your followers first to ensure their well-being is the best thing to do. Servant leadership is a style of leadership that I want to adapt. Becoming a servant leader is not a trait or a characteristic it is a mindset that I am going to work towards. Having this mindset will help me develop as a leader. Being persistence as a leader is a very important trait to have. As leaders, we must constantly force ourselves to grow, we must be persistent with the development of our leadership skills. We must also be persistent as students. Receiving a few bad grades does not mean you can quit. Be persistent, learn from your mistakes, make correction and try again. That same concept applies to leadership. When a plan does not work or a follower does not understand, don’t give up, alter your plan, readjust and try again.

 I would recommend this book to others. This book is unlike other leadership books in the fact that it does not directly discuss leadership concepts and approaches, it simply just shows many different approaches applied to real situations. I believe that the way leadership is presented in this novel will help to benefit others because it shows how the concept or approach is applied in real life situation as well as showing the reader that there is not one concert way to lead. The style someone may use to lead in one situation can easily change when a new situation comes up.

After reading this novel, I will approach leadership as a whole differently. I will approach leadership with the mindset of a servant leader. I will try and humble myself when helping others. I will remember that I am not better than the people I am serving, their needs are what really matter. I will not take advantage of the status that being in a leadership position gives me. I will act as a servant.

“People don’t buy what you do. They buy why you do it”


The Golden Circle consists of three circles. The inner most circle is why. The middle circle is how. And the outer most circle is what. “Every organization on this plants knows what they do, some know how they do it…but very very few know why they do what they do it.” Most business and people act from the outside-in. However, successful, inspirational business act from the inside-out. They put more emphasis on why they are selling products rather than what they are selling.

When you tell a child they are not allowed to do something the first thing they will ask  is “why?” As we grow up the “why” starts to become “what.” As we get older, the reasoning behind a decision starts to fade while the “what”  in a decision becomes more prominent.

I believes that the “why” aspect in a decision begins to fade when children start school. When teachers teach, the teach the what. In History we are taught what happens when, who didn’t like who, this war lead to this war, etc. However, we are very often not taught why something happened the way it did. For example. Why did Martin Luther King Jr. lead the Civil Rights movement? All students are taught what MLK did, but why him? There were plenty of other men that felt passionate about civil rights. WHY him?

Why were the Wright Brothers able to achieve the first flight when there were other more qualified people who would be expected to accomplish such an achievement? I believe this to be because they had inspiration. They did not what the reputation for being the first men to fly, they wanted to accomplish this goal because it was something they personally wanted. They did it for themselves. They did it for self satisfaction. This is why they were the first men to take flight rather than the rich business man who wanted to build his reputation.

“People don’t buy what you do. They buy why you do it.” This statement plays a big role in leadership. Leadership is all about inspiration and therefore more emphasis is put on they why versus the what. This Ted Talk sparked my curiosity. From now on even before the simplest decisions I stop and consider the “why.” Considering the “why” has had more of an impact than I expected. In some ways it helps one to discover who they are. It helps them to identify their believes because in considering the “why” one must consider their reasoning for doing something.

1000 to 1: Cory Weissman


Cory Weissman is an inspiration to many and is also someone who gained my respect. Weissman was one of the main players on his high school basketball team by finishing high school with 1000 career points.In 2009, Cory, a freshman who wen on to play basketball on the Gettysburg College basketball team had a stoke leaving the entire left side of his body paralyzed. The next three years of his life he fought his way back. Throughout the long three years of recovery he never gave up. Basketball was his motivation. Basketball was Weissman’s life and he knew that the only thing that would make him happy is if he could get back on the court for a game. Cory’s finally was rewarded for all his hard work his senior year of college. His coach let him play. Not only was Cory back on the court but he also made his first ever college career point.

A inspiring movie was made showing the struggles and achievements of Cory’s experience. The movie is called 1000 to 1.

Cory is a leader for many reasons. People look up to him. Cory fought death and overcame challenges that the doctors told him were never possible. This is why others are motivated by Cory. He did what he was told was impossible. He did this by never losing hope even when others lost hope in him. I admire that Cory never gave up. Three years is a very long time to keep pursuing a dream that may not even be possible. Now, Cory is 24 and continues to play basketball for fun. Cory is passing on his love and dedication of the sport to his fellow players. Cory’s leadership has affected me because I can personally relate. My 8th grade year I fractured my L5 while at Figure Skating Practice. I had 4 long years of recovery. I personally know how hard it can be to overcome something that crushed your dreams. But Cory did it and I did it. He is an inspiration to many and continues to be an inspiration as he resides in Los Angeles as a Personal Trainer.


Hello, my name is FRED

fred factor

What is a Fred you may ask? A Fred is someone who believes in the importance of the following four statements.

Everyone Makes a Difference

Success Is Build on Relationship

Continually Create Value for Others

Reinvent Yourself Regularly

The Fred Factor assignment was one of the most meaningful assignments that I have ever completed. In my Leadership class our Professor divided the class into four groups of about ten students each. Our assignment was to complete a project that would fulfill  the four factors that it takes to be a Fred.

My group decided to do a project based on the Pass It On mentality. Our group wanted to reach out to as many people as possible when doing our project, therefore we thought that instead of doing something for people, we would teach them what a Fred was and why it is important to be a Fred. With this in mind we hoped that students would then pass the Fred Factor on to their friends and family.

One night around dinner time our group set out our project in the lobby of one of the dinning halls on campus. When students would pass through we would ask them if they would like to Pledge To Be A Fred. Many would stop to learn more. From there we would describe the four Fred Factors and how the world is benefited by people who believe in the four factors. After that, if students decided to Pledge To Be A Fred, they would place their handprint on the canvas and sign their name. In addition, they were given a “Hello, my name is FRED” nametag to wear throughout the day. Our hopes with the nametags were that they would create interest from other students and ask why they were wearing a nametag that said their name was Fred.

When planning this project, I didn’t realize how beneficial it would actually be. For the next few days I would hear stories from people about how fellow students, professors or even strangers would ask them about their name tag and the Fred Factor. Completing the project myself as well as seeing what other groups did taught me that even the littlest acts of kindness can make a difference. I also learned that taking a little time out of your day to do something nice for someone else if worth it because in the end you might makes someone’s day or even make a new friend.

In taking what I learned from the Fred Factor Project, I plan to make sure that I do what I can to be a Fred. Taking time out of my day to help others is something that is easy but can have a large impact. A large aspect of our project was to make sure that we communicated that everyone can make a difference. This aspect of Fred benefited me because it reminded me that it is not only important to do things for other but that helping and encouraging others to do something for others is just as important.